Exercise Directory: Exercise #11: Standing Fly

STEP #1: Grasp a dumbbell in each hand.

STEP #2: Stand with your feet about shoulder-width apart or you can stand with your feet together [just make sure your body is stable enough that you aren't swinging while you perform this exercise].

STEP #3: Hinging at the hips, bend your upper body about 45 degrees.

STEP #4: Keep your core tight throughout this exercise.

STEP #5: Make sure you are looking forward and that your neck is in alignment with your spine.

Side View:

Front View:

STEP #6: Keep you back straight [do not arch your lower back] and keep it stationary.

STEP #7: Hold the dumbbells below your chest and keep your arms slightly flexed and bent at the elbows.

STEP #8: Keeping the same bend in your elbows, pull your elbows back and squeeze your shoulder blades together.

STEP #9: Return and repeat.

NOTE: This exercise works your upper back and your arms ... but by concentrating on keeping your core tight, you are also engaging your midsection.

New exercises posted weekly ... so stay tuned in ... as I build theGYMkc's Exercise Directory.
Photos by Kenny Johnson Photography.